Holistic
Habits by Cheryl A. Mothes, Ph.D. Natural Health Nutrition Counselor
There are compelling reasons to favor plants over animals when it comes to protein. For example, comparing beans to meat, beans are one of the highest fiber foods, whereas meat has none. Beans are also high in great phytochemicals and antioxidants, whereas meat has almost none. On the other hand, beans have nearly zero saturated fat, cholesterol, added hormones and antibiotics, chemical contaminants, and endotoxins, whereas meat is moderate to high in each of these components that are important to avoid. FYI, phytochemicals are the good guys in plants that prevent chronic illness, whereas endotoxins are the bad actors in meat, and are breakdown products of bacteria that increase inflammation. It’s meatless Monday everyone and a good time to swap out meat for beans at least once a day to live longer and live stronger!
There is PLENTY of sunshine right now and it’s important to be reasonable when getting sun, getting some each day but not too much. Some people say they are going outside to get some Vitamin D, which sunshine does provide, but it does much more. Sunshine triggers the release of nitric oxide which has been shown to relax the inner muscles of our blood vessels, so it reduces blood pressure and increases our blood flow. It also boosts serotonin, which helps our emotional well-being and many other functions. Rather than avoiding sunshine, get a few minutes – like 10 or 15 – each day and make sure you never burn. Chemical-free sunscreens are now widely available and should be used, also. Have a terrific Tuesday everyone!
The iron stores are lower among plant-based eaters than among those who eat meat. Interestingly, this may be an advantage, as high iron stores are associated with an increased risk of developing diabetes, heart disease, and some cancers. Iron INTAKE is usually similar for plant-based and meat-eating people, but the iron in plant foods is less AVAILABLE to our bodies than animal products. The richest plant sources of iron are nuts, beans, seeds, fortified cereals, and tofu. There are also great vegetables that enhance iron absorption, including onions, carrots, and tomatoes, as well as citrus fruits and spices like pepper, turmeric, and ginger. Check the health on your shelf to live longer and live stronger everyone, and have a wonderful Wednesday!
We sometimes forget that by making healthy choices we not only live longer but also live better.
The choices we make reduce pain, give us more mobility, reduce stress in many ways, boost our mental health and happiness quotient, and help us do the things we need and WANT to do. And it’s never too late to change! There are people in their 70s and 80s who have transformed their lives by lifestyle changes – eating foods that are nutritionally sound and minimize chronic disease. Interestingly, we are now the most malnourished society in the world– because of overconsumption of food and the results of being overweight, obese, and diet-related chronic diseases. Whole food and plant-based diets are the most effective in reducing weight (we don’t tend to overconsume broccoli 
) and preventing disease. Plants make us feel better and function better. Plantify your plates with beautiful fruits, nuts, vegetables, beans, grains, and seeds – the sky’s the limit!
Let’s end the week with 10 healthy eating tips for the whole family!
Increase the variety in your foods.
- Make water your beverage of choice.
- Avoid highly processed foods.
- Lower your salt intake.
- Read food labels.
- Be smart about food marketing - eat whole to avoid any marketing ploys.
- Make your meals at home.
- Make meals appealing and fun!
- Eat with others.
- Last, eat "mindfully".
Have a fantastic Friday everyone!
Reference: Nourish: the Definitive Plant-based Nutrition Guide for Families by Reshma Shaw, MD and Brenda Davis, RD
And a Blast from the Past!
Last week we focused on family health and here's more - when it comes to nutrition in our country, there are some dark clouds but also silver linings. In the U.S., nearly half of the calories consumed are from low nutritional quality carbs, with high consumption of processed meats. We have mentioned processed meats a lot over the months, so let's get specific: processed meats are lunch meats, sausage, hot dogs, brats, ham, and bacon. And the reason they are problematic is they have high levels of salt, nitrites, and other chemical additives that result in stroke, heart disease, diabetes, and cancer. There are glimmers of improvement though - since 2000, we have increased our intake of whole grains, nuts, and seeds and cut back on sodas and other sugary drinks. Red meat consumption has also gone down a little - but processed meat consumption has not. It's meatless Monday and a perfect time to move to less meat for your families, more health, and more feeling great! Have a marvelous Monday everyone!
Yesterday we talked about some improvements in our nutrition in the past 20 years, but we still havemany opportunities to change for the better. Would you like to guess where the worst foods come from? Yes, fast foods. 85% of food eaten from these establishments are what they call "poor quality" - doing more damage than good. Full-service restaurants and employee cafeterias were only a little better - more than half of it being bad for us. Grocery stores have actually seen some improvement - we see it - lots of veggies and fruits when we walk in. They now have reduced to only 33% being poor quality. The moral of the story is? Shop at the grocery store, or those few restaurants that have healthy options. Have a Terrific Tuesday everyone and power up your plates to help your family be its healthiest!
We've been talking about trends in nutrition and some "silver linings' in mostly dark clouds when it comes to nutrition. Take a guess at where the biggest improvements have been made... school cafeterias! Yes, since 2003, the percentage of "bad for you" foods have gone from 56% to 24% - cut by more than half! Nutritional standards for schools were improved a LOT by the Healthy Hunger-free Kids Act - they increased the requirements for whole grains, fruits, greens, and beans and reduced the amount of added sugars, processed foods, and refined grains. YAY! Schools today are the top location for overall nutritious eating in our country - good for our kiddos! Have a wonderful Wednesday everyone!
This week we've been talking about our nutritional status as a country, and how big improvements were made in our schools when it comes to nutrition. Studies show that the single greatest thing we can do for our health is to eat whole foods, including vegetables, fruits, high-quality protein, whole grains, and healthy fats. Poor nutrition leads to inflammation of our cells which leads to a host of health problems. To start an anti-inflammatory diet, eliminate foods that are the worst culprits: gluten, corn, and sugar. Crowd those culprits out with those good, whole foods to live longer and stronger!
It's Friday's holistic habit of the day and we are talking about how we "feed" our skin. Yes, everything we slather on it, take a bath in, spray on it, or have injected into it can be loaded with chemicals. There are so many great alternatives now that are botanical, natural, organic, and harmless rather than harmful. Take a look at the health on YOUR shelf and take everything off that has chemicals in it, and either stop using it completely or find a healthy alternative - deodorant, shampoo, conditioner, perfumes, cleansers, creams, cosmetics, soaps, and lotions should be checked. Once you've cleaned up the personal products, dig into your home cleaning products and do the same. We breathe it, touch it, and absorb it, so it matters to our health. Have a fantastic Friday everyone!
